Here are the results for the Big Dawgs Competition held on January 23rd. Congratulations to Nathan and Marie for successfully meeting the Sunday Criterion for all three WODs. They each received an additional 5 points as a result.

Final Placement was determined using the following criteria..(tie breaks)Competitors were ranked using Total Points followed by...Total number of Sunday Criteria met follow by...Total Number of Double Unders...

In hindsight, should the Tie Breaker Methodology been posted prior to the competition? The answer is yes and no. Yes because it would have very clear to every competitor how crucial each Double Unders was worth and no because it is a good reminder for all that in competition every Rep Counts.

Nice shirts! Order coming up! Hav spread the OPT gospel in Sweden so I'm sure there will be some orders from here!

Marcher:Total time 29:11 (1:30, 1:55, 2:30, 2:34, 2:43, 2:52, 3:07)

Really glad I made it through. Pulling muscles tired very early. Didn't feel so good after 2nd round, but remembered how disappointed I was with myself two days ago for being weak and pulled myself together.

Want to start off by saying thanks for such outstanding programming. Not to mention its free. I am new to OPT programming but not new to crossfit training.Got a Question for whoever is knowledgable on the Subject: I am 16 1/2 weeks out from a type 2 SLAP tear subclass c 11-4 o’clock tear. I took 1 week off before surgery and about 13 off after. Started physical therapy about 4 days after surgery and focused on that 4 days a week until I resumed training. I am about 4 weeks into OPT training and I love it. In my opinion, recovery is far exceeding typical recovery time from this type of tear. I am able to do chin-ups but only with a reverse grip. No kipping yet. Light overhead squats w/ no more than 70lbs, wbs, ect... If done right I believe this training is superb rehab. I am obviously lacking on explosiveness in pushing movements such as the Push Jerk. Today’s wod lists 135# push jerks. I am able to do this weight but the speed of the movement won’t be where it should be.

Question is, for exercises like this wld you recommend dropping down to say 115 and working on speed or using the 135 and focusing on strength?

So I had a heart to heart with my jump rope last night and we finally figured out Double Unders!! For the first time in my training I actually got 30 unbroken.. and not just once but 5 sets.. and only missed once on the other two sets!! Best start of my day!!

from the rack means you can take barbell from rack, NOT floor to start jerks..as well as rack it on barbell rack within set of 10 if needed

mors vens, rest 4 min b/t squat attempts and 3 min b/t clean attempts

lulu, i will call for strict chin ups...if it says pull ups or chin ups its up to you how you want to do them

chad hall, if you ever develop a supplement you'll see that there are politics involved in such things and one of them for refuel was posting what was originally recommended in a similar product...anyhoo...the refuel should be post workout for most only...how much depends on your BF, age, gender, training age, type of workout, etc,,,play with it and let me know what works

arjuna, talk to Michael FitzGerald on here or e-mail optadmin@optimumtraining.ca to consult with him...he has just gone through a similar procedure and is progressing nicely...thanks

Lost it on Rd 4, seemed like rest after 3 was nonexistent. Decided to try to hold butterfly kip whole workout to get the practice - wasn't pretty. DU's got better through the WOD. Jerks just sucked - good lockout but keep riding up on my toes on dip. Grip issues near end of WOD.

On a postive note, I had a good Snatch session prior to the WOD - finally figured out how to keep my arms straight - 3x3, 95,105,115

22:50 for only 5 setsThis wod and I aren't friends... I still can't string double unders together, although today I realized that I almost always keep my elbows near lock out and it's much easier when I don't do that. Starting to get frustrated with them. Any advice besides practice would be great! Jerks were really tough for me and by the second round they were at doubles only and I had to split jerk. That is by far the most jerks I have ever done at 95 lbs.

1.3:08/ub/12,8/5,52.3:12/ub/13,7/6,43.3:38/24,4,2/14,6/7,34.4:58/10,20/10,7,3/5,55.4:13/ub/12,8/6,46.6:46/ub/8,4,4,4/3,3,2,27.5:45/u/7,3,3,3,4/5,5wow tough workout, wasn't sure what to expect fro myself on this one. Thank you Nutrition 201, glad I went into this one hungry... started warmig up and it was the last thing on my mind, sure pukie would have been chasing me otherwise.

Wasn't feeling it today. Still pretty exhausted from the weekend of travel, wods and demoing. Did two rounds of this one (1:27 & 1:23) then my back was pretty fired up and I was starting to get a pretty bad headache so I shut it down.Not worth the risk of injury at this stage of the game. I could use the day off anyways. Yet as I sit here I keep questioning if I should have pushed through...

MarchReally not feeling good today with light headedness and nausea starting in the middle of Rd. 2. Made the choice to do the work instead of scaling back the rds, but with additional rest between rds.

Total working time: 24:36 not rx'd.

Notes: DUs were limiting. Rds in the 2min range were unbroken or 1 break on DUs. Those in the 3min range were bc I couldn't get the DUs going. Chins were hard, but managable and broken every round. PJ felt great compared to DU and chins and were unbroken for each round.

Can you give me a modification for double unders and push jerk. I have a high ankle sprain that is causing me some problems. My rec. was "anchored ab mat" and "standing press". I know there two dif. beast but thats all I could come up with....

Wise decision Kat at this point int the game injury realllllly sucks trust me!! Missing a wod won't kill you - at least that is what i keep telling myself!! I am going to attempt one legged double unders today and see how my coordination goes. Might have to lower weight for PJs depending on how knee feels. Couldn't get into Tower physio until next thursday - darn it.

Nice work on the double unders Nick!!

Eli - febbers have sectionals in Feb marcher have sectionals in Mar so different peak times therefore different workouts.

hey OPT or anyone elseMy nutrition has been better than ever the last month or so. My performance is great and recovery is good but i've been cramping very easily lately. any idea's on things to make sure i'm getting enough of nutrition wise or things that may help recovery would be great. Thanks for the help.

This one was rough!Started the Push jerks with 115#, 1/2 way through the 3rd round my right calf started acting up again during the DU's, so I switched to 15 Toe-to-bar instead, plus had to drop the weight to 95 and push presses, jumping was out. Total time: 36:473:09/3:29/4:11/3:17/3:29/3:37/3:34Great shirts!

15 total breaks on the double-unders. Butterfly for all of the chin-ups, which were actually the worst part today. Unbroken on all of the jerks. This style of workout - with the mandatory rest - has always crushed me.

Double unders unbroken except on set 5 (12-18) and 7 (28-2)... ticked on that miss. Pull ups unbroken on first set 15-5 on second and then broken badly the rest of the way. Jerks unbroken except round 6 (7-3).

I didn't get a good warm up in so after the first 2 rounds I could feel the lactic acid build up, got into a groove and leveled off on last 4 rounds.

Tore my hand pretty good towards the last few rounds. I had some good sets of DU's and then I had other sets where I just kept tripping. I am a little afraid that i may be coming down with a bug. Monday morning I think I had some rancid fish oil. I haven't felt fully recovered in the digestive track since. Then this morning I had a slightly stuffy nose and a mild headache. I really hope it was a fluke and that I don't come down with anything. fingers crossed.

Coach, what do you think of Sportlegs capsules? I have a buddy that swears by them and I must admit they sound pretty tempting to eliminate some of the burn and soreness, especially getting close to the sectionals. I'm about to order some OPT Refuel. Is that all I need for the same purpose? Your thoughts are much appreciated. Thanks.

18:38 total working time approximatly YIKES had some stopwatch issues and there is about a 20 second distance between my pullup bar and my basement for the PJs

Holy crap that kicked my ass!! I couldn't skip worth shit today either deejay - i don't recommend trying to do one legged double unders it really messes with the timing :( My hands tore in round 5 and that was serious limiting factor and slowed down my pullups for the rest of the workout. I actually got my groove with the PJs in the last couple rounds and stopped protecting my knee and focused on driving from the hips.

1:261:231:251:522:55 *push jerk form went to hell*1:52 *re-gained focus2:15

13:08

Lots of breaks in the last 3 rounds but overall happy with this wod, heavy shoulder metcons are one of my greatest weaknesses and this is a huge improvement for me. Dmarsh-wes-PTS- awesome job today. East coast OUUUU!!!!

Notes- First two rounds unbroken. 3rd round would have been unbroken, but I tripped on the 3rd rep of DUs.- Rounds 4-7 the ChinUps were broken into 10/6/4 (3 sets in each round)- I was doing Split Jerks the whole way through until I saw the one of the guys doing it with me doing Push Jerks while I was doing my last round of DUs. So, only my 7th round was Push Jerks...the first 6 were split jerks.- Double unders felt really smooth and relaxed. I just reached muscle fatigue during the Chin Ups and couldn't maintain unbroken.

Cramping towards the end of the wod- calves cramped first on that brutal KBS, GHD sit ups, Box Jumps wod a few weeks ago, also left VMO cramped bad at the end of this. then tuesday right before the pull up burpee wod (I was standing on my tip toes reaching for pull up bar) Almost cramped today after the wod just standing over the sink making my shake (a deep hip cramp)

A switch went on for me today even though my pull-ups were very broken(pull-up bar completely inadequate but that's no excuse) and I had to take the bar off the floor for the push jerks (all unbroken, fortunately). Only missed once on the doubles. I was suckin' major air between rounds!

Marcher:1.1:322.1:253.1:254.1:385.1:58Shut it down at five rounds. I had a long two training days at work, I am only working on two hours of sleep right now. I thought it would be good to stop while my power is still high. I almost went unbroken for all three sets.

Stopped in the middle of the 5th round. My hand tore after the first and I was hoping I would be able to make it through the rest with out it tearing anymore, no such luck. I was shocked at how much this taxed my forarms.

Everything unbroken first 2 rounds, then tried to strategize on round 3 with horrible results. Said screw it, do what that back of the t-shirt says, who cares if I am a bit slower. Much better results from there on in, PUs and PJs never more than 2 sets and all DUs unbroken.

Pretty happy with my performance today, especially first 3 rounds. Round 6 was brutal. Wanted everything under 2 minutes but didn't think I could go as fast as 1:10. Chins were breaking vertical plane each time. It was my grip that was the limiting factor. Double unders were always unbroken, push jerk felt good but forearms were smoked from the chins and it played a small factor.

"no because it is a good reminder for all that in competition every Rep Counts"

that was a big lesson for me today! I should have scored at least double the amount of double unders I posted, but I had ended the workout in my head with the row (where I hit a personal best). Hope I don't have to learn that lesson again!

Flew through the first three with everything unbroken. in rounds 4 and 5 the PJ's were broken into 5/5. On round 6 my hands tore to shreds during the chinups and so they were broken on 6 and 7. The PJ's also fell to shit on 6 and 7. Overall I am very happy because my butterflies are getting very consistent and efficient, and I felt alot stronger and more confident pushing around 135 than I used to. Thanks OPT, following your program for just a few months has yielded some significant performance gains and increases in competence on several of my weaknesses.

Great job to every one on competition day. Its extremelly humbling to see such amazing results across the score board.

I noticed a mistake on one of my scores and wasn't sure whether or not to even bring it up, because I hate being that guy but I figured what the hell since I busted my chops to break the 4:15. Really not a big deal though.

For the Pull-up/Burpee WOD workout I posted a time of 04:06 but on the results board, its showing 6:00minutes.

Like I said...not a big deal, but Shane mentionned above that he would be reposting the results so I thought I would throw it out there.

Nathan, killer scores in the comp, congrats...1st or 2nd either way top notch performance!

1:041:071:111;231:411:532:55 - Holy crap- wheels fell off, limiting factor was pullups, my hands tore in 3 spots, RIDICULOUS!I used to think I was good at pullups this humbled me, the last few rounds broke me down.

D/U's felt good, consistent. P/U's taxed the shoulder and grip, was able to push through it though.Jerks were tough, was able to keep a good rhythm. The 2 min rest felt like it just kept getting shorter...

Congrats to Nathan, Joey, Brett, Lauren, Marie, Katrina and the rest of you guys and gals that showed superhuman strenth and determination during the Challenge! It's a privilegie to run (far) behind you!

OPT - thanks again for the challenge and for your coaching. As usual I learned sooo much about myself. Am still so happy for you making me do that 6:57 row!

Notes: I did this workout 3 hours after a brutal 2.5 hour pool workout, that was not optional. I called it after 5 rounds because I was crushed. My body was done and I wasn't getting anything from it anymore. Just going through the motions.

1:31/1:30/1:55/2:35/2:38/2:35/2:51 (hands tore on previous rnd and failed on a PJ).

Oh, I feel so beat up. When lowering the bar on a PJ rep, the bar really came crashing down on my neck...throat is pretty sore!!! Also, for the last 2-3 rounds, dropped the last rep too close to the rack and the bar came back at my legs!!!

I feel like I was able to do some of what I used to do to stay present and engaged in the WOD...feels really good and I am grateful to see glimpses of that again...

Marcher1:18 UB 1:24 UB 1:28 UB 1:50 UB2:27 PU and PJ Broken2:45 PU and PJ Broken3:18 PU and PJ BrokenTotal Time 14:30 COVP PullupsGrip was limiting factor today. Went for broke early and paid for it in the end. Felt great warming up but as usual the better I feel warming up the slower I am in the WOD. On days when I feel beat up, I can usually move pretty well during the workout.

March26:2012 minutes of rest... 14:20 total working time... apx 2:03/set... had a terrible time with the double-unders (a surprise)... only broke the pullups and push-jerks in sets 4 & 5. No doubt about it, though - I was tired.

Skipped this one guys. Had a chance to go WOD over at Bayou City CrossFit under the coaching of Vic Zachary. Vic is the best CrossFit trainer that I have ever had the opportunity to work with personally. I should really get over there more often.

3 rounds:5 clean & jerk 155#10 ring dips500m row=10:14Had some equipment issues that I won't get into, these things happen, I guess. Cost me probably 30sec or so, because I never stopped moving otherwise. But I was still pretty plesed with my performance.

Hopping on a plane today heading to Albuquerque NM to visit a friend for the next 4 days. He is on a custom OPT program being written by Geoff Aucoin. So I will probably just join in whatever he is doing while I am there.

This workout was so frustrating. Double Unders are my weakness. I just bought a knew jumping rope today, thought that would help. The rope was supposed to be a good one...Took me more than 3 minutes to do 30 DU on the first 2 rounds... sooooo frustrating... then I switched to the good old rope at the gym and it was much better.

41:43 total time, I guess that makes the work time 29:43. This WOD totally defeated me. Did the first set of jerks at 95# and promptly decided that that 70 reps at that weight was a bad idea and possibly even unsafe and did the rest at 85#. Once I took that weight off, it was like giving up. It felt like I was push jerking the entire time. The double-unders and pullups were like breaks. The hardest part was bringing down the bar after jerking it. I think I could have actually had a better time on this workout if I could clean and split jerk and drop the bar on every rep.

Double-unders - some rounds unbroken, some rounds horribly broken, mostly influenced by how badly the last round of jerks went.

Pullups - Broken into 2 or 3 quick sets per round. Felt good, no callus rips, which is rare for me for a workout having more than 100 pullups.

Push Jerks - horribly broken, down to singles at the end, one of the hardest things I've done in a long time.